INTRODUCTION
Here at the NIX Weight Loss Surgery Center, it is our desire to be your partner in attaining your weight loss goals, and Lap-Band Surgery is a tool to help you on that journey.
These monthly newsletters will provide you with informative articles on diet and exercise, keeping motivated, and where you can go to meet a community of friends that are here to help you on that road to a happier, healthier you. Weight Loss Surgery is a big decision, and the NIX Weight Loss Surgery Center is here for you every step of the way.
LET’S GET MOVING
We can all agree that regular exercise is an effective way of helping people get to a healthy weight. We can also agree that if you are not already involved in an exercise program, that sometimes it is difficult to know where to start. So each month, we will be including a section in our newsletter discussing exercise and the many ways you can start to get moving no matter what your exercise program is now. (Please make sure that you check with your physician before starting any exercise program.)
This month, we are focusing on the difficulty people have staying motivated when it comes to exercise. We all know that is easy to start an exercise program, and the issue is usually staying motivated and continuing with the program long term. Sometimes we don’t see results fast enough, or the results seem to fade after a few weeks and then so does our motivation. When you feel as though your motivation is waning, here are some tips to get you back on track.
- Find a friend- This is one of the best ways to stay motivated to keep your exercise goals. When you work with someone else, you can be there and pick each other up when one or both of you is feeling unmotivated. Together you can find new activities, places to walk, things to see, which keeps it fun and interesting. You can even start a group, expanding your options with every new person that joins.
- Variety- They say that variety is the spice of life. Well, it’s the same for exercise. No one wants to do the same thing every day, so find different things that you like. Mix it up! Try walking, swimming, even ping pong. The important thing is to find things that you enjoy doing that gets you moving and working towards a healthier you.
- Set Goals- These can be simple goals. It can simply be “I will walk around the block today”. Setting goals is an important step in getting and keeping you motivated. It reminds you of what you want to accomplish, and will push you to doing the best that you can.
- Reward Yourself- Along with setting and keeping your goals, you need to reward yourself, in a healthy way, for all of your hard work. This will get you to keep setting and accomplishing your goals, which will help you on the path to better health.
LET’S SLEEP ON IT
THE OBESITY & SLEEP APNEA CONNECTION- by Avie Grunspan, MD
It is now recognized that obesity is one of the major risk factors for a condition called obstructive sleep apnea also known as OSA. This condition is caused by partial or complete obstruction of the throat area when one sleeps. Most people associate this with snoring or witnessed pauses in breathing; however snoring may not always be a symptom. This condition can lead to many issues including; waking up many times during the night, an unsafe drop in oxygen levels, heart rhythm problems, increased blood pressure, and increased risk for sudden death in sleep. While most of these problems can occur silently over years, many patients can feel daytime sleepiness or even insomnia as a result of repeated awakenings.
Anywhere from 50-90% of obese patients may suffer from sleep apnea but most are not aware of it. It is believed that up to 80% of patients with sleep apnea don’t know they have it nor has it ever been diagnosed by a health care professional. Individuals that have sleep apnea are also at higher risk for complications during surgical procedures. This is why most surgeons are now screening obese patients for this important disease.
Sleep apnea is diagnosed by performing a sleep study in a specialized lab setting, not unlike a hotel atmosphere but with some monitoring devices attached to the body. It is a painless procedure and most people sleep reasonably well in this setting. If you are diagnosed with sleep apnea after that night, you may be asked to return for a second night study to evaluate a small mask device that delivers air through the nose and most often treats the condition successfully. Other treatment options include a special mouth guard worn at night and occasionally throat surgery is successful as well.
If you are diagnosed with sleep apnea you may be asked to see a sleep specialist or be followed by your own private physician. They can guide you through a catered treatment plan for you. The good news is that with weight loss, sleep apnea does improve and in mild cases can be cured. However one must be followed carefully over the longer term as ongoing treatment may still be necessary similar to following high blood pressure or diabetes.
For more information regarding Obstructive Sleep Apnea, and the Nix Sleep Center please call 210-579-3355, or The NIX Weight Loss Surgery Center, please contact us at 210-579-3161.
FOOD FOR THOUGHT
Good and Bad Fats
20%-35%, <70g a day
30% Lap-band
We all need fat in our diets. Fat helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease, high cholesterol and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increases our risks of heart disease. The key is to replace bad fats with good fats in our diet.
“Best Fats” –help lower LDL and higher HDL
Monounsaturated Fat Foods - Avocado
- Oil (canola, olive, peanut, sesame)
- Olives (all)
- Nuts
- almonds, cashews
- filberts, hazelnuts
- macadamia nuts
- peanuts, pecans
- pistachios
- Peanut butter, old-fashioned
- Sesame seeds
“Good Fats” - Polyunsaturated Fat Foods
- Margarine (first ingredient is polyunsaturated oil)
- Mayonnaise (regular or reduced-fat)
- Miracle Whip Salad Dressing (regular or reduced-fat)
- Nuts (walnuts)
- Oil (corn, safflower, soybean, cottonseed)
- Salad dressing (regular & reduced-fat)
- Seeds (pumpkin, sunflower)
Omega-3 Fatty Acids
Helps with inflammation, heart disease, digestion, joints and immune system
- Fatty fish (salmon, mackerel, tuna, herring)
- All fish and shellfish contain these fats
- Nuts & flaxseed
“Bad Fats” - Saturated Fats- choose lean, low-fat or non-fat on meat and dairy products
- Bacon & bacon grease
- Butter (stick, whipped, reduced-fat)
- Coconut
- Cream & half-and-half
- Cream cheese
- Ice cream
- Lard & salt pork
- Palm & palm kernel oil
Trans Fats -0g
· Hydrogenated or partially hydrogenated fats
· Non-dairy Creamers
· Margarine (stick)
· Shortening
JUMP ON THE “BAND” WAGON
Online Support Group
Join us online 24/7 for; motivation, education and support. Visit www.yahoo.com, click groups, search “stssupport” and join!
Monthly Meetings
Who can come?
- Anyone who is interested in having the lap-band
- You are a patient of South Texas Surgeon, P.A.
- You are a supporter of someone who is interested in or already had the lap-band weight loss surgery.
When are the monthly meetings?
On the 3 rd Thursday of every month. 6:30-7:30pm
Where are the monthly meetings?
NIX Alamo Heights
5307 Broadway
San Antonio, 78209
Second Floor
Hope to see you at our next meeting…
May 21st
“Yummmm good, lap-band recipes”
Learn new ways to eat with the lap-band and enjoy them too!
Bring your favorite recipe for our recipe exchange.
Podcasts- Our first pod cast is on the website. We are so excited about bringing this new service to our patients. It will be one more way for you to get information like diet help, exercise tips, and motivational help from the partners at the NIX Weight Loss Surgery Center. Please keep checking back to the website for new pod casts as they become available.
E-Newsletters- Keep checking back for our monthly E-Newsletters!! They will keep you posted on seminars and supports groups, and information that will keep you involved with the NIX Weight Loss Surgery Center.
For more information about the NIX Weight Loss Surgery Center, please call (210) 579-3161